Warm Up
1km treadmill (4:57; 8:00 min/mile)
Weights Room
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)
Upstairs
10 sets of 10 SB sit ups
10 sets of 10 SB sit twist
Downstairs
Leg ext - 6 sets of 6 reps (55kg)
Leg press - 6 sets of 6 reps (110kg)
Cool Down
2km treadmill cool down (10:37; 8:34 min/mile)
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